Warm Up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

3 Rounds
15 Elevated Push-Ups (Lowering Each Round if Possible)
15 Ring Rows (Lowering Each Round if Possible)

Strength

Bench Press

15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible

*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max.

WOD

COMPETITIVE

Max Reps DB Floor Press (50/35)
Max Reps Inverted Row

-Into-

21-15-9 Reps
DB Floor Press
Inverted Row

PERFORMANCE

Max Reps DB Floor Press (35/25)
Max Reps Inverted Row

-Into-

21-15-9 Reps
DB Floor Press
Inverted Row

LIFESTYLE

Max Reps DB Floor Press
Max Reps Inverted Row

-Into-

21-15-9 Reps
DB Floor Press
Inverted Row